This week’s episode of The 18STRONG Podcast is a little different than the rest.  It’s just me, Jeff Pelizzaro.  It’s almost the off-season for most of you golfers.  So what are you going to do to make sure you come out better on the other side?

I’ve found that most of the golf fitness information out there is not necessarily targeted for the regular-above average golfer.  It’s mostly just a highlight reel of what the pro’s are doing, but it’s not necessarily broken down into a usable format for a regular guy (which is what 90% of the golf population is comprised of).  So, in this episode, I break down the off-season into 4 pieces (The 4 “R’s”) then tell you exactly what the bare bone essentials of that program would look like if you’re a busy guy with limited time to spare.

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Notes from this Episode

Below is the exact outline that I used to create this show so you don’t have to take notes.  If you would like to print these out, we’ve created a PDF for you to download.  This episode is specifically for you so you can create your greatest off-season yet.

Download the PDF HERE!

Outline of Today’s Episode on The Off-Season. . .

Most off-season programs are too complicated, too time-consuming and too unrealistic for the “regular” guy.

The Regular Guy has. . .

* kids

* long work hours

* lack of sleep

* running a business

* taking kids to practices

* travel

Most guys aren’t training 4-5 days a week

You need something more efficient, that can be done at home or gym, in minimal time and prevents injuries.  I cover all of that.

Ryan and I have been working behind the scenes on a New gift for you.  A complete in home warm up. Which you can get by clicking the image below.

In the warm-up, I walk you through a 15-20 minute routine in real time that you can do before heading to the course.  It includes:

* foam rolling

* dynamic stretches and some resistance band ex’s to get you primed to play

* a PDF cheat sheet with all the ex’s and drills so you don’t have to watch every-time

* Just print out and keep at home

 The Formula “the 4 R’s”:

Rest

* Not inactivity, but more of a break from the clubs

* Constantly thinking about golf, working out for golf, and reading golf magazines, STOP!

* Take a few weeks out of the gym: hikes, swimming, yoga, . . .

* Get some sleep!

* Shawn Stevenson: Sleep Smarter, Episode 21

Recuperate

* Heal, rejuvenate, correct, get back to normal after a long season

* Time to get to work

* a couple weeks of corrective exercises

* See a doc if needed, PT, chiro, . . . get assessed

* If not, focus on some general mobility/stability stuff

* Biggest issues I see:

* hip rotation,

* trunk rotation

* shoulder mobility/pain

* hip flexor tightness

* poor posture (desk jockeys)

* imbalances left to right

Find a pro to assess or use Gray Cook’s golf combine in-home assessment (http://www.